Cooking Local: Recipe for Prune Sauce
By Carlos Valdéz
Feeding ourselves is one of our most critical daily activities. Doing so with fresh, local, organically grown ingredients is good for you and good for the environment, which is something we hope to inspire with this series of articles. This month we feature a recipe for prune sauce to spice up your everyday meals.
You can serve prune sauce as a way to make any protein, be it animal or vegetable, more interesting with its sweet-sour taste.
200 g of prunes (ciruelas pasas)
1 cup of white wine (vino blanco)
1 cup of orange juice (jugo de naranja)
2 teaspoons flour or cornstarch (fécula de maíz) to thicken
2 garlic cloves (dientes de ajo)
1/2 onion (cebolla)
salt & pepper (sal & pimienta) to taste
Remove pits from and then cook the prunes in the orange juice for 10 minutes on low heat. Then, using a blender, add the cooked prunes and the white wine until you get a sauce with desired consistency. Next finely chop the garlic and onion and sauté briefly. Finally, add the sauce, as well as the flour or corn starch, and season as you like.
Health benefits of the plum/prune:
The plum, the fruit from which the prune comes, is a sweet and juicy fruit with many health benefits. Luckily it is possible to find it almost throughout the year in its various varieties, including in its dried form, the prune.
The most significant benefit is the improvement in intestinal flow and the regulation of digestion. A plum and glass of water consumed while fasting is a natural medicine that helps prevent colon cancer and is a great natural laxative whether you’re fasting or not.
Other benefits include the antioxidant vitamin E, which is an excellent way to prevent aging; vitamins A and C for your immune system; and then there’s calcium, potassium, iron and magnesium, which help against depression, anemia and other maladies.
Finally, the plum offers a great deal of energy and fiber, and even more so in its ‘prune form’, which helps with a diet due to its vitamins, minerals, fiber and cleansing properties.